Mediterranean Chicken Bowl

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I’ve mentioned it a thousand times, but my Mom is incredible in so many ways. However, since I’m blogging about food, we will narrow this down to what a great cook she is. From the time my siblings and I were young, she introduced us to all kinds of delicious home cooked meals. Some were met by her five children with smiles, some with confused looks. But looking back on it, “adult me” would LOVE to have had these meals, while 6-year old Hannah was a bit unsure of things like stuffed grape leaves, gazpacho, eggplant (cooked any way…young Hannah was not a fan), shad roe (this may have been more my dad than my mom), goulash (yes – I know – it’s meat and sauce and noodles and delicious, but as a kid the name creeped me out) and putting plain yogurt on rice??  What was with that??  **Mom, if you’re reading this, don’t say you’re sorry for this lol.  I love you, your food is delicious, and I was a silly silly child who didn’t realize how good she had it lol. I love you.

But a funny thing happened when I grew up…I make gazpacho all the time in the summer, I’ve sought out shad roe at my local fish market, and it brings back memories of home – never met anyone else that eats it lol, stuffed grape leaves are a treat when I find them at a good restaurant, BRING ON THE GOULASH, eggplant – well, I’m still working on that one.  And the yogurt on rice? Growing up, I would usually decline the yogurt when I saw my mother putting it on her rice, because my brain could not comprehend how yogurt on rice could be even remotely tasty. Well, years later, I tried it, and once again I was reminded that my Mom is always right.

While I still may not be a huge fan of PLAIN yogurt on rice, I AM a fan of tzatziki on rice.  Tzatziki on it’s own is such a versatile condiment. I love it to pump up a somewhat plain dish to make it feel a bit “extra”, especially in the warmer months. Something about the cool yogurt, the crisp cucumbers, and the fresh dill with a zing of lemon makes it a near perfect combination for hot summer days.

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One of my clients requested some ideas for meal prepping, so here we go!  I’ve made all the pieces of this before but have never put it all together until now! I love this Mediterranean chicken bowl because it is essentially three recipes in one, so you can mix and match this pretty easily. Check it out!

INGREDIENTS
Chicken:
2 pounds boneless, skinless chicken breasts
1/4 cup olive oil
2 Tbs garlic, minced (adjust according to your love of garlic…I love it, and 2T was plenty)
1/3 cup fresh lemon juice
1 Tbs red wine vinegar
1 Tbs dried oregano
1/3 cup plain Greek yogurt
Kosher salt and freshly ground black pepper, to taste

Cucumber Tomato Salad:img_4163.jpg
2 English cucumbers, peeled and sliced
2c. cherry tomatoes halved or quartered
1/3 cup lemon juice
2 Tbs olive oil
1 Tbs red wine vinegar
1/2 Tbs minced garlic
1/2 tsp dried oregano

Tzatziki Sauce:
1 cup plain Greek yogurt
1 English cucumber, finely diced
1 tsp – up to 1 Tbs minced garlic (adjust to garlic preference. I use the garlic press for theist get a little of that squeezed juice in there too)
1/2 Tbs dill weed, or 1 Tbs fresh dill, chopped fine
1 1/2 tsp fresh lemon juice
1/2 tsp finely chopped fresh mint (optional – but add it – makes it way better)
1/2 tsp chopped fresh mSalt and pepper to taste
1 tsp lemon zest (optional)

Other Ingredients:IMG_4159
2-3 cups cooked brown rice, or quinoa (I do half and half and mix them up!)
1/2c. Red onion sliced

 

mmm…tzatziki…
(also great as a veggie dip!)

 

DIRECTIONS:

  • In large ziplock bag, combine all ingredients for chicken marinade, zip it, mix it, then add the chicken to it, and seal the bag shut.  Squeeze it around with your hands, making sure the chicken is covered with the yogurt marinade, then put in the fridge.  Let it sit for at least an hour, but longer is better!
  • While the chicken is soaking in all that delicious flavor, cook your rice (or quinoa or both) according to package instructions. When rice is done, divide it out to your meal prep containers.
  • Now that your chicken has marinated for a while (an hour +), take it out, and remove the chicken from the bag, and discard the bag with remaining mixture.
  • Heat up skillet with a little olive oil (or throw it on the grill!), and add chicken breasts. Cook chicken until done – depending on thickness of the breast,  timing may change.  Internal temp should be 165ºF, and when you slice into the chicken, make sure it’s fully cooked through.
  • Once finished, remove from pan, and let cool. When it is cool, cut the chicken into bite sized pieces, and set aside. When I made this in the past, I cooked the chicken breast as a whole, and it worked great. This time for some reason, I chopped the chicken before it marinated without thinking, and the sear wasn’t as good (missed out on that extra flavor and color)- still tasted great, but it was a bit of a whoops moment.
  • Make the cucumber tomato salad by chopping the cukes and tomatoes, and adding all other ingredients into a bowl, and stir together. Stir to coat everything in the dressing, and set aside.
  • Next up is the tzatziki.  Combine yogurt, cucumber, garlic, dill, lemon, mint, S&P, and lemon zest (optional) into a bowl, and mix together.
  • Now, start fully assembling your bowls.  You already have your rice in your Tupperware containers, add some chicken, cucumber-tomato salad, some red onion, and a dollop of tzatziki to it, and you are good to go!  That tzatziki will be the dressing for this, but a little bit goes a long way – I used a little less than 1/4c. of it for my bowls.

*These will last 3-5 days or so in the fridge, but I wouldn’t push much longer than 5 days.  
*If raw red onion is not your style, and you want to take the edge off a little, just slice them up and let them sit in ice cold water for 8-10 minutes and they will be less oniony.  

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ENJOY!!!

Sweet Potato Fries

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No matter how busy I am, I always ALWAYS have sweet potatoes in some form in my refrigerator ready to eat at any meal.  These come in various forms depending how I feel, Sometimes little cubes like a hash, sometimes big thick steak fry style, sometimes skinny little shoestring fries, sometimes if I’m feeling up to it, I will even make some sweet potato mash.  But regardless of it’s form, sweet potatoes are usually my first step in meal prepping because if something happens (I am quite literally ALWAYS assuming some catastrophic event is going to interrupt whatever I am doing), I will at least have my sweet potatoes done.  I’ve always done them the same way, but I was browsing around the interweb the other day, and saw a couple tricks I wanted to try out to see if they had any merit.  These may be common knowledge to some, but it wasn’t for me, my mind was blown that I could have been making EXTRA crispy fries this whole time and had not yet been told of these tricks!

TRICK #1 – SOAK YOUR FRIES
Once you have cut the fries, place them in a bowl of ice cold water so the potatoes are covered, and leave them there for an hour.  Now, some say hot water, some say cold…so I tried the cold this time around.  By soaking them, some of the starches are pulled out into the water.  This starch can hinder moisture escaping from the potato, so when it’s baking, it may leave the moisture in the fry…which recuses the crisp-factor.  Once you have soaked them, make sure to rinse, and pat dry before cooking.

 

TRICK #2 – PARCHMENT PAPER
Okay, so perhaps this one was a no-brainer.  I have always just put them directly on the sheet pan, but nope…the parchment paper crisps these babies up niiiice.

TRICK #2 – LEAVE ‘EM IN THE OVEN
When the timer goes off…turn off the oven, and leave them in there for another 5-10 minutes.  Again…perhaps this is common knowledge, but I somehow missed this memo.  So now I know.

TRICK #3 – SALT AFTER BAKING
I have gotten into the habit of salting things prior to cooking them.  Which for some things works!  But apparently salting those potatoes before baking them reduces the crispiness of the potatoes…so I gave it a shot!

Now…I don’t know which of any of these were most effective since I did them all on the same batch – perhaps I could have taken a more scientific approach by doing small batches with one trick per batch…but I just went all in, and the results were delicious.  Crispy, delicious, and absolutely perfect (well, as perfect as fries can be without that sweet sweet delicious deep fryer from heaven action).  Some of you are probably shaking your head at my naiveté in the world of cooking – how could I POSSIBLY not know these tricks.  But lemme tell ya somethin’…and I’m not ashamed to admit it…I know very little about a lot of things, and tricks in the kitchen is most definitely on that list. 

Below is the “recipe” for the sweet potato fries…not so much a recipe as directions, but here it goes!

INGREDIENTS:
2 Small-medium sweet potatoes, sliced into whatever size fry you want (I went on the thinner side)
2-3T arrowroot powder (or 1-2t. corn starch)
Cayenne, cinnamon, thyme, rosemary, turmeric, garlic powder, or any other SALT-FREE seasoning that you like (we’re adding salt at the very end)
Olive oil
Fine sea salt

DIRECTIONS:

  • Cut the potatoes to your desired shape/size, and place in a mixing bowl with ice cold water.  Let sit for about an hour. Once finished, drain water, rinse potatoes, and pat them completely dry.
  • Preheat the oven to 400 degrees F. Line a large baking sheet with parchment paper and set aside.
  • Once dried, toss the sweet potatoes in either arrowroot powder or corn starch, then sprinkle in the seasonings of your choice.
  • Place the potatoes on the parchment lined baking sheet, allowing them to have their space – no piles of potatoes here…they will crisp up better if they aren’t touching each other. Drizzle potatoes with olive oil.
  • Bake the sweet potatoes for about 25 minutes, flip them, and then add another 15-20 minutes.  By this time, they should have some browning on them, but if they are not baked to your liking, simply add a little more time!
  • Once timer goes off, turn off the oven, and leave them in there for another 5-7 minutes or so.
  • Take them out of the oven, and sprinkle a little salt over them.  If they do not feel crispy right away…sometimes letting them sit for a minute or so out of the oven will help with that.  When they are piping hot, they usually won’t feel too crisp.  So just exercise your patience, and don’t burn your mouth by eating them RIGHT out of the oven!

 

Obviously you can eat these hot, but since I make up about 5-6 potatoes worth at a time, I let them cool a bit then put them in the fridge for the week.  I usually make 2 potatoes worth of fries, the rest I dice up because they tend to keep a little better, and store better – fries won’t stay cripsy forever in the refrigerator…they kind of turn into limp potato noodles, the little chopped cubes hold their shape a bit better over time.

I know, this was simple, and most of you probably already do EXACTLY this, but maybe you don’t, and maybe you just need some new kitchen tricks, maybe you just need to get some super basic meal prep ideas…whatever your reason is for being here, still reading this very long post…I appreciate it, and hope that you enjoy these potatoes as much as I do!

 

 

 

 

 

What to do with boring shredded chicken

My favorite protein to prep?  Shredded chicken.  Boring, shredded chicken.  Nothing fancy, just simple chicken.  Why, you may ask, is this my favorite thing to prep?  Because it is a blank canvas.  It’s just the base that I can play with throughout the week.  One thing that holds so many people back from meal prepping, is the fact that they think if they meal prep, it will be the exact same thing every day for a week. That it will be dried out and hard to stomach by the end of the week. Well, sometimes it is, so what we need to do is to figure out how to make these meals something that you will actually enjoy and look forward to throughout the week.

This week, one of my ProCoach cohorts is working on eating protein at every meal, hitting their protein goals throughout the day, and keeping an eye on portion sizes to make sure they stay on track. Eating protein at every meal is not necessarily difficult, but I wanted to incorporate this habit into this week’s recipe.  So this week, I have several meals made up with the same base shredded chicken breasts.  Now – these are only three of the hundreds of meals you can create with this.  These are just a few that I played with this week.  So listed below are recipes for:

Crock Pot Shredded Chicken Breasts (BASE)
Buffalo Chicken Quinoa Bowl
Pesto & Avocado Chicken Salad Sandwich
Chicken Tacos

First up, we have the recipe for the base, which is the basic crock-pot shredded chicken.  This recipe is super easy, and the shredded chicken, when stored properly, does not dry out over the course of the week, which is key!

CROCK POT SHREDDED CHICKEN BREASTSIMG_3483
INGREDIENTS:
3lbs Chicken Breast (about 4 large)
1c. Chicken Broth
1t Salt
1t Pepper
1t Garlic Powder
1t Onion Powder

DIRECTIONS:

  • Place chicken breasts in crock pot, pour chicken broth and seasonings over chicken.
  • Cook on low for 6-8 hours or high for 2-4 (low usually keeps the chicken juicier)
  • Remove chicken from crock pot and shred chicken with two forks.
  • Allow chicken to cool and store in an air tight container in the refrigerator

 

BUFFALO CHICKEN QUINOA BOWL
Using the shredded chicken that you so conveniently already have in the fridge…putting together the rest of this bowl is a breeze!

INGREDIENTS:
4oz. Shredded chicken
IMG_34871/3c. Black Beans – cooked & drained
1/4 Avocado – medium
1/2c. kale (I lightly sautéed mine in a little coconut oil to soften it up)
1/4c. Corn – Steamed
1/2c. Quinoa – cooked (I used quinoa brown rice blend)
1/3c. Cherry Tomatoes -chopped with red onion, s&p
Garnish: Shredded Cheese & chopped cilantro
Frank’s Red Hot
1T Butter

This made for a HUGE bowl, obviously you can cut the amounts in half, I had some leftovers from this.

DIRECTIONS:

  • Sautee Kale in pan, once it starts to soften up & wilt a little, set aside.  Add the chicken to the pan with butter & Franks and toss to mix together.  Heat on medium to low to reheat chicken with the sauce.
  • Steam corn, rinse beans, slice up avocado and set aside.
  • Prep tomatoes – quarter them, add finely chopped red onion and season with S&P, set aside.
  • Cook Quinoa, add to the bowl, add the rest of the ingredients which have already been prepped
  • Garnish with cheese and chopped cilantro.

Here’s my trick with this – it seems like a crazy amount of prep work, but I find success by having a lot of this stuff prepped ahead of time, or finding little shortcuts.   Here are two of my no-so-secret tips that make recipes like this really easy – and just a matter of scooping things into a bowl.

  • I usually have a couple cans of black beans rinsed and ready to go & also a jar of chopped super chunky “Salsa” (like the one above) in my fridge at all times- I put them with my eggs, on my salads, in bowls like this, burritos, just plain as a snack, the options are endlessproduct_rts_organicredquinoa
  • I buy individual quinoa cups that microwave for 1 minute…because it’s one ofthosethings I despise cooking, and I love eating it…this makes it easier for me to stay on track!

 

Pesto & Avocado Chicken Salad Sandwich
I made this as an open-face sandwich that I melted cheese on, but I have also had this as a cold chicken sandwich in a pita pocket, which works well when bringing it on the go, or even mixed into a salad!

INGREDIENTS:IMG_3490
4oz. shredded chicken
1/3 avocado – medium
1T finely chopped red onion
2T Basil Pesto
2T Whole Grain Honey Mustard (homemade)
1/3c. Kale – chopped (very lightly sautéed if desired)
2 slices Ezekiel bread – toasted
Sliced Cheddar Cheese – optional

DIRECTIONS:

  • Preheat oven to 350º
  • Add Chicken, pesto, red onion, avocado to bowl and mix until completely combined.
  • Toast bread, spread honey mustard, then stack kale, and then chicken mix.
  • Top with cheese if you want
  • Bake in the oven until cheese starts to melt – about 3-5 minutes, then broil for 1-2 minutes to finish it off.
  • As mentioned above – this chicken salad is delicious, and is so yummy warm or cold!  A great alternative to a heavy mayo chicken salad!

 

Chicken Tacos

So I’m not going to write up a recipe for tacos…because I assume you have made them
before, but I AM going to include a recipe for homemade taco seasoning that I’ve been using for years.  Tacos are pretty simple – add what you like, keep it fresh and delicious, and enjoy them – because tacos are one of the greatest things ever created, and always feel like a fun, exciting treat, even when they are SUPER healthy! I’ve never met anyone who isn’t amped up when they talk about having tacos for dinner.  So if you haven’t already, start making your taco seasoning!

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INGREDIENTS: (this will last you for a while…not just for one night of tacos – well, maybe, I don’t know how many tacos you plan on eating)
2T Chili PowderIMG_3499
1/2t Garlic Powder
1/2t Onion Powder
1/2t Crushed Red Pepper
1/2t Oregano
1t Paprika
3t Cumin
2t Salt
2t Ground Black Pepper

 

Energy Bites

I’m going to let you in on a not so hidden secret about me…I have a sweet tooth. A big one. Sweets are my biggest weakness, the hardest thing to say “no” to, the hardest thing for me to eat in moderation, and during times where my emotions (of any kind) are running high, the feeling of NEEDING sweets takes over me like a wild ravenous beast on the hunt for it’s prey.

That sounds dramatic, but it’s true. I DO try my best to eat as healthy as possible – and this is all I ask of my nutrition clients that they do their best to make small changes to work towards their healthiest version of themselves.  But we are all human, we all fall off the wagon. Some people’s falling off means that they have a huge bag of cape cod potato chips, or an entire box of macaroni & cheese or a huge greasy bacon cheeseburger with extra fries, some people’s falling off means an entire tray of cookies without hesitation (…that one is me). For me, one thing that has been important, is being able to find substitutions and replacements to satisfy this craving so I don’t reach to a tub of frosting or a pan of brownies and a side of ice cream. These energy bites (which I portion out so I don’t eat a whole tub of them) do just that. Sometimes it’s not about eliminating something all together, but finding an alternative.  Something a little bit better, a little bit healthier, and as we say in ProCoach all the time…we are looking for 1% better than yesterday.  These energy bites are still sweet, they taste like a treat, but are a better option than what the evil sugar monster inside me would normally gravitate towards.

They are so simple to make, easy to take on the road with you, and  you can change up the flavors and put whatever you want in them. One batch of this recipe will make somewhere between 35-40 bites, which for me is a couple weeks worth – I divide them up into little bags with 3 bites per bag.

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I took the recipe, mixed up the base ingredients of: honey, PB, oats, cinnamon and vanilla, then split that mixture in half to make two different flavors.

*note on the PB…I know you probably already know this…but check your labels.  Teddy’s is one of my favorites…the ingredient list says it all.  So many PB brands are loaded with a ton of extra crap – just keep it simple.

  1. The first flavor (in addition to the base of the mix): I added dried cranberries, chia seeds, and then rolled them in unsweetened shredded coconut.
  2. The second flavor (in addition to the base of the mix): I added raisins, dark chocolate chips, and a blend of ground hemp & flax.

INGREDIENTS:
(BASE)
3c. Rolled Oats
1/4c. Honey
1/2t. Vanilla
1/2c. unsalted all natural Peanut Butter (or other nut butter) – I prefer Teddy’s
1/4t. Salt
1t. Cinnamon

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From there, add whatever you want!  These were a bit sweet, so if you aren’t a huge fan of sweet, you can obviously cut back on the honey a little bit.  I made the whole batch listed below, mixed it together, then split it in half and made two different flavors.  Below are the ingredient list for that (if using this for the whole batch, just double amounts)

  1. 1/3c. Dried Cranberries
    2T Chia Seeds
    Unsweetened Shredded Coconut to roll them in.
  2. 1/3c. Raisins
    2T Hemp & Flax Blend
    1/4c. Dark Chocolate Chips

DIRECTIONS:

  1. Take all ingredients for base, add them into a large bowl and mix until completely combined.
  2. Stir in additional ingredients of your choice.
  3. Roll out into small tablespoon (or a little larger) balls and place them into a Tupperware contained – I lined mine with a paper towel so they don’t get all sticky goopy against the Tupperware. You can also press them out into a baking pan and cut them into bars if you prefer that!
  4. If your hands get too sticky when rolling them, either rinse them off in water, or put a little olive oil on them which will help the bites not stick to your hands quite as much.
  5. Store them in an airtight container, I keep mine in the refrigerator in the portioned out ziplock bags so I can just grab a bag on my way out.

I hope you enjoy these as much as I do!  I look forward to hearing what flavors you try!  Make them your own!

 

Honey Mustard Baked Salmon

IT FINALLY HAPPENED!!!

My new gas range has arrived and I am back in  business!!  Between the microwave and the crock pot, I am just craving different textures, and this oven could not have come at a better time.  As soon as the installation crew left yesterday afternoon, I ran to the supermarket, bought some delicious salmon, and came back home to get cooking.

I am always surprised when people say “I don’t like salmon”.  In my mind that just means they haven’t had good salmon yet.  There are so many things that I love about this fish, 1) it is one of the easiest things to cook, and 2) It is delicious when hot right out of the oven, but totally works as leftovers and is just as delicious.  I often make salmon as part of my meal prep for that very reason.

I found this recipe on Gimme Some Oven (https://www.gimmesomeoven.com), which has so many delicious recipes, meal prep ideas, all so colorful and full of variety – definitely worth checking out!!  What sold me on it was the honey mustard spread with whole grain mustard.  LOVE MUSTARD.  With only about a 25-30 minute prep + cook time, it could not be a better option for a quick and delicious meal at the end of a long day.

INGREDIENTS:img_3388.jpg

Honey Mustard Sauce:
-1/3c. whole grain mustard
-1/4c. honey
-4 cloves garlic, minced
-2T fresh lemon juice
-1/4t smoked paprika
-1/4t kosher salt
-1/8t black pepper

Honey Mustard Salmon:
-Large filet of salmon (I usually get a full filet so I can portion it up for later in the week)
1T finely chopped flat leaf parsley

DIRECTIONS:
1. Heat oven to 375º (or grill to medium heat)
2. Prepare honey mustard sauce
add all ingredients listed above into small bowl and whisk until combined
3. Line baking sheet with aluminum foil, lightly mist foil with cooking spray, and lay salmon filet onto the middle of the baking sheet.
4. Spread the honey mustard evenly over the top of the salmon, coating evenly and generously so it is completely covered.
5. Tent the foil over the salmon so it is completely closed in on all sides.
6. If baking in the oven, bake for about 15-18 minutes depending on the thickness of the salmon.  Check to see if it flakes apart easily, and add more time if needed – cook until ALMOST done, but not completely.  Remove from oven, open up aluminum foil so fish is exposed, switch oven to broil (high) and return to oven.  Broil for about 3-4 minutes or until fish is cooked through.
if grilling, tent in tinfoil, and transfer it to the grill.  Grill for 14-18 minutes, or until salmon is almost cooked through.  Open the foil, and continue cooking for another 3-4 minutes until fish is completely cooked through
7. Remove salmon from oven, sprinkle salmon with parsley and serve immediately.

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I served the salmon over jasmine rice with spinach & green beans that had been sautéed with garlic and lemon, but the flavor of this dish is so easy to mix and match sides with.  So if you ARE prepping this, it would be really simple to serve this with something different each day so you don’t get tired of the exact same meal for lunch all week!

WHEN (not if) I make this again, I would probably reduce the honey and lemon just a little and add more mustard so the sauce can be a bit thicker, but honestly, this recipe is SO GOOD, and definitely worth trying out!

ENJOY!

 

 

 

Crunchy Veggie Quinoa Salad

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This week, I found myself in an interesting situation.  I prepped for a completely different meal to post about (and it WILL be posted someday), cooked it, and something seemed a bit off with the oven.  So…after my friendly Eversource guy came through, I am currently not able to use my stove, and will hopefully be back to cooking soon once I have a new oven!!

But, as I brought up to my nutrition group, these are the kind of situations that can sometimes throw people off their healthy eating/diet/nutrition plans.  What happens when you all of a sudden cannot cook? When the pans you had for your meals this week are now not possible? When the microwave is your only source of heating up food?  Well, you scrap the plans you had, and figure out something else.

So, we are in for another vegetarian meal this week, and I am not complaining at all!! I first found this recipe on a site called AvocadoPesto.com, made just a couple modifications to it, and here we have an amazing quinoa salad (never cooked quinoa in the microwave before…who really needs a stove anyway?)

Can you please for a moment appreciate all gorgeous color???  Okay.  Moving on.  One of the modifications I made to the recipe on AvocadoPesto, is I doubled it…because after just looking at it online I already knew I would want more than a couple servings.

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This can be used as a meat-free dish, but to be honest, I would love some grilled chicken mixed in here!  While this does take a bit more prep time (lots of chopping), I don’t mind, because the end result is fresh and crunchy and absolutely delicious. PLUS…it’s basically a two bowl dish – one for the quinoa, one for the dressing, so my only clean-was the two bowls, a knife and the cutting board.  Doesn’t get easier than that!

INGREDIENTS:
yields about 4-5c. quinoa salad…so a lot.  
1c. Broccoli finely chopped
2c. Quinoa cooked according to package instructions
3/4 small red onion, diced (raw or very lightly sautéed – use your personal preference)
1/2c. Carrots, grated
1.5 Handful Cilantro, chopped
1/2c. Chopped Green Onions
1/4c. Slivered Almonds (original recipe called for peanuts which would be yummy too!)

DRESSING:
1 Lime – juice & zest (+ more juice to taste)
2t Sesame Seeds
2T Guten Free Tamari
2T Sesame Oil
2T Rice Vinegar
3 cloves garlic. minced, and very lightly sautéed
1 inch piece of Ginger, minced – add this bit by bit to taste – a little bit goes a long way.
1T honey (optional: I added this because I only had a little ginger – sweetened it up a bit)

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Directions:
1. In large mixing bowl, combine quinoa, raw broccoli, red onion, carrots, cilantro, green onion, almonds, and gently mix it up until it’s all combined.

2. In small bowl whisk together all ingredients for dressing

3.  Pour dressing over quinoa salad, and serve warm!  (I’m pretty sure it will also be delicious cold!)

4. Store any leftovers in an airtight container, or even better, divide it up into small containers to bring to work with you for lunch!

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Enjoy!

 

 

Breakfast made simple

We are back at it – posting weekly recipes, partially fueled by Hannah’s most recent ProCoach nutrition cohort that started this past week, but also because we have admittedly been less than consistent here. So, we are starting by posting a recipe up each week, and building from there. The goal with these recipes is not to give you the most extravagant meals you have ever seen, but to bring to you simple, healthy recipes that will set you up to succeed with your daily meal planning. Some will be “meal prep” style foods, some will be side dishes, crock pot dishes, soups, some will be veggie prep ideas, breakfasts, desserts, you name it, anything goes. So here goes entry #1, and we look forward to many delicious meals in the months ahead!

When clients reach out  to us about their nutrition, one common theme has to do with breakfast. Either they don’t know what to eat in the morning, or they feel that for some reason breakfast takes SO LONG to make that they just don’t have time in the morning.  There is always something that keeps them from starting the day out with some food in their belly.

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The truth is, breakfast is probably the fastest and easiest meal of the day, and you will hear us say this over and over…keep it simple, and set yourself up for success! If you google “quick healthy breakfast”, this will probably be one of the first things that pops up, which is one of the reasons why we wanted to start here. Egg muffin cups LITERALLY take about 5-10 minutes to prep, pop them in the oven, and you have breakfast for the week.

I did three different flavors since I get bored easily from eating the same thing every day, but have fun with it, mix it up with colorful veggies, add a little cheese, throw some meat in there with the veggies if that’s your style. I chose the following three:

Spinach & Pepper
Mushroom & Scallion
Tomato & Basil


INGREDIENTS:
(yields about 8 egg muffin cups)
6 eggs
milk (I used unsweetened almond milk as an alternative to regular milk)
your choice of vegetables, meat or cheese
salt & pepper (to taste)

RECIPE: 

  • Preheat oven to 375 & spray muffin tin with cooking spray then set aside – only spray 8 cups unless you add more egg to fill the rest of the spots
  • Chop up all veggies/meat you intend to use into small pieces, including greens.
  • Combine eggs & milk (as if you were making scrambled eggs), salt & pepper into bowl, and whisk it up.
  • Pour egg mixture evenly into muffin tin to about the half way mark
  • Sprinkle ingredients into each egg cup, I like to go a bit heavy on the veggies, but if you like an eggy muffin, then do it up! The muffin tins should be about 3/4 full once ingredients are added.
  • Bake the egg cups in the oven for 20-25 minutes, or until they are solid.

IMG_3187

Store in an airtight container, or divide them up into ziplock bags for an easy grab-n-go breakfast! I will usually warm them up a bit in the morning. These are a savior on many  rushed mornings. The pictures don’t do them justice, they are absolutely delicious!

I hope you enjoy them!  Comment here with different ingredients you have tried!

 

-TCU